Spicy Mango Cilantro Quinoa Salad
Spicy Mango Cilantro Quinoa Salad
Are you ready to tantalize your taste buds with a refreshing and delicious twist on a classic salad? The Spicy Mango Cilantro Quinoa Salad is the perfect blend of vibrant flavors and healthy ingredients. Whether you’re looking for a light lunch, a filling side dish, or a vibrant addition to your next summer barbecue, this salad checks all the boxes. Packed with protein-rich quinoa, sweet mango, and zesty cilantro, the combination is both nutritious and delightful.
In this blog post, we will walk you through the recipe, share some tips, and explore the health benefits of the ingredients used. So grab your apron and let’s dive into this colorful and flavorful salad!
Why Quinoa?
The Superfood Base
Quinoa is often referred to as a superfood because it’s a complete protein containing all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans looking for nutritious sources of protein. Additionally, quinoa is gluten-free, making it an ideal option for those with gluten sensitivity.
Nutritional Advantages
Including quinoa in your diet offers a wealth of health benefits:
- High in fiber: Aids digestion and helps you feel fuller for longer.
- Rich in vitamins: Provides B-vitamins for energy production.
- Antioxidant properties: Quinoa is loaded with antioxidants, which help protect cells from damage.
Ingredients You Will Need
To make this Spicy Mango Cilantro Quinoa Salad, you will need the following ingredients:
Salad Ingredients
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 ripe mango (diced)
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (diced)
- 1/2 red onion (finely chopped)
- 1 cup fresh cilantro (chopped)
- 1 avocado (sliced)
Dressing Ingredients
- 3 tablespoons olive oil
- Juice of 2 limes
- 1 teaspoon honey (or agave syrup for a vegan option)
- 1 teaspoon chili powder (adjust to taste)
- Salt and pepper (to taste)
Step-by-Step Instructions
Now that we have all our ingredients ready, let’s get started with the recipe!
1. Cook the Quinoa
- In a medium pot, bring 2 cups of water or vegetable broth to a boil.
- Add the rinsed quinoa, reduce the heat to low, and cover the pot.
- Allow it to simmer for about 15 minutes, or until the quinoa has absorbed all the liquid.
- Once cooked, remove from heat and let it sit covered for 5 minutes. Then fluff it with a fork.
2. Prepare the Salad Ingredients
While the quinoa is cooking, prepare the salad ingredients:
- Dice the mango, cucumber, and avocado.
- Halve the cherry tomatoes.
- Finely chop the red onion and cilantro.
3. Make the Dressing
In a small bowl, whisk together the olive oil, lime juice, honey, chili powder, salt, and pepper until well combined.
4. Combine Everything
- In a large bowl, combine the cooked quinoa, diced mango, cherry tomatoes, cucumber, red onion, and cilantro.
- Pour the dressing over the salad and toss gently to combine all the flavors together.
- Top with sliced avocado right before serving.
Tips for the Perfect Salad
- Adjust the spice level: If you prefer a milder taste, you can reduce the amount of chili powder or omit it entirely.
- Add more veggies: Feel free to include other vegetables like bell peppers or corn for added texture and flavor.
- Chill before serving: For the best taste, let the salad chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Health Benefits of Ingredients
This salad is not only a feast for the eyes but also a powerhouse of nutrients:
- Mango: Packed with vitamins A and C, mangoes help boost immunity and promote healthy skin.
- Cilantro: Known for its antioxidant properties, cilantro also aids in digestion and detoxification.
- Avocado: Rich in healthy fats, avocados provide potassium and fiber, which are great for heart health.
Conclusion
The Spicy Mango Cilantro Quinoa Salad is a vibrant, delicious way to enjoy a healthy meal. It’s perfect for meal prep, potlucks, and family gatherings. The combination of sweet mango, zesty cilantro, and spicy dressing creates a delightful medley of flavors that everyone will love.
Whether you’re looking for a nutritious lunch or a colorful side dish for dinner, this salad is sure to impress. So why not give it a try? Gather your ingredients and whip up this salad today, and don’t forget to share your thoughts and variations in the comments below!
